Week of July 21 - July 27
- Jocelyn Rylee
- Jul 20
- 1 min read
Updated: Jul 24
Workouts for the Week
Monday July 21
š„³ššš Happy Birthday today to Michelle Correia and Terri Thunder!!
5 Rounds
10 Ring Rows
20 Push up
30 KB swing (16/12kg)
After Party
OT2:00 x 5: 30 Sec Hip Ext Hold
With optional HS practice during rest
Tuesday July 22
OT5Mx5
Run 400m
10-8-6-4-2 Back Squats after each run
OT2Mx3: 2 Back Squats
Wednesday July 23
š„³ššš Happy Birthday today to Mark Rosin!!"
4 rounds
In 2 mins
12 Push /Jerk (135/95)
12 Toes to Bar
Max Cal Row
Rest 2 mins
In 2 mins
12 Power Clean (135/95)
12 Pull ups
Max Cal Bike
Rest 2 mins
Thursday July 24
OT2M x 5: 4 Front Rack Lunge
12 min AMRAP
With a partner
24 Lunges
12 Burpees
While Partner accumulates
Ski cals
Friday July 25
3-6-9-12-15-18-21
DB Bench Press 50/35*
DB Farmer Carry 100'
DB Deadlift 50/35*
*or heavier
šAfterparty
OT90 x 4
10-15 Hollow Raise
15-30 Sec Hollow hold
Saturday July 26
OT6M x 5
12/9 Cal Bike
3-6 Muscle up
6 Hang Squat Clean (155/105)
6-12 Strict HSPU
12/9 Cal Row
OT4M x 4
100' Prowler
100m Sandbag Run
Sunday July 27
š„³ššš Happy Birthday today to Jenni Bromm!!
In a group of 3,
2 people working at a time:
10 min AMRepAP:
Wall Balls (20/14)
Row/Bike/Ski Cals
-1 min transition-
10 min AMRepAP:
Box Jumps (24"")
Row/Bike/Ski Cals
-1 min transition-
10 min AMRepAP:
KB swing (24/16kg)
Row/Bike/Ski Cals
compare to July 7/24
Click below to download a PDF of the recipe:
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